WOD: Monday, February 3rd, 2020 (Burpee Day 1)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Min per side

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Strength: Front Squat (15 Minutes)

  • 5 Sets x 3 Reps @70-75% of 1 Rep max

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Workout: 4 Rounds (4 Minutes ON / :90s OFF)

  • 400 Meter Run
  • 12 Hang Squat Cleans (95/65)
  • Max Burpees Over Bar / Max Med-Ball Lunges (20/14)

*Rounds 1 and 3 = Max burpees over bar

*Rounds 2 and 4 = Max Med-Ball Lunges (20/14)

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Cardio Option: 4 Rounds (4 Minutes ON / :90s OFF)

  • 400 Meter Run
  • 18 Med-Ball Squat Cleans (20/14)
  • Max Burpees / Max Med-Ball Lunges (20/14)

*Rounds 1 and 3 = Max burpees

*Rounds 2 and 4 = Max Med-Ball Lunges (20/14)

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Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold